Diet & Fitness Blog
5 Holiday Weight Gain Myths
Email PageeDiets Contributor
Every year about this time, I hear the same holiday songs. I hear people "sing" the old refrain of overindulgence -- "I have to have it." Whether it's for Christmas, Hanukkah, Kwanzaa or other seasonal celebrations, people have a hard time with holidays and overeating. Some throw up their hands and give in to temptation; others rationalize the holidays as a time in which they are destined to put on pounds.
Myth 1. Everyone gains at least 5 pounds over the holidays, so I may as well accept it.
Well, the good news is the average American gains from 1/2 pound to 1 pound between Thanksgiving and New Year's. The bad news is they don't ever lose it. It's not as dramatic as 7 to 10 pounds that was formerly thought to be the norm, but even if you gain just 1 pound over the holidays, you may also gain another pound over the winter, and maybe one more during the summer holidays. Pretty soon you're on the next pant size and a new wardrobe.
Myth 2. I can take a "vacation" from my diet, because come January, I'll go right back on it.
Don't do it, because you may never come back! I went to a Thanksgiving dinner last year, and saw someone I'd not seen in a year. I congratulated her on her significant weight loss over the previous year, and when she told me she was "taking a vacation" from her diet for the holidays, I cringed. I told her that you can't vacation from your healthy diet and expect to stay at your goal weight. Extra calories are just what your fat cells are looking for. Unless you've built up a good amount of lean muscle mass by exercising with resistance bands or light weights, you're going to regain the weight as quick as you can say "I'll have seconds of pumpkin pie."
Myth 3. I'm going to fast all day, so I can eat all I want at the holiday party this year.
Wrong. Don't do it. Don't put your body in starvation mode. Starving yourself usually backfires, and you wind up overeating at the party. The best strategy for weight control is to eat lower calorie, higher fiber foods such as crunchy vegetables like broccoli, carrots and cauliflower. Eat smaller meals more frequently, and when you get to the party, continue to think small. Have a small portion of everything so you're satisfied, but not stuffed.
Myth 4. I can't diet when I go to someone's house for dinner.
Give yourself the power to say no tactfully. Say "no" in creative ways. You can say to your host, "Oh, I'm sorry, my plan doesn't include (name the food), but I surely thank you!" Or "Oh, thank you so much, I'm sure it's wonderful! I'm too full right now, but thanks for asking."
Myth 5. My family would miss it if I didn't make the traditional favorites.
Make this a healthy holiday season and change your traditional fatty favorites into delicious, healthy meals. Santa is roly-poly for a reason. "Living large" is not my New Year's resolution. Living lean is. Don't be a Scrooge with taste, but be frugal with calories -- that's how you eat delicious foods without guilt.
Top Tips for making your holiday recipes healthy ones:
--Low-fat cooking techniques should be used. Bake, broil, grill, poach and saute foods in a very little bit of fat in a non-stick pan.
Use nonstick pans for grilling, baking breads and cookies, for sauteing and even for soup. Nonstick is one of life's little pleasures -- you need to just lightly spray with cooking oil.
--Reduce the fat in the recipes. One of the simplest methods of making all your recipes healthier is reducing the amount of fat in a recipe. If the recipe calls for 1/2 cup of oil, use 1/4 cup, plus 1/4-cup fruit puree or unsweetened applesauce. This is good for any quick bread, cookie or cake. Yeast breads and piecrusts need a precise balance of ingredients, but experiment to see if you get acceptable results.--Don't add fat to your food, especially unhealthy, saturated fats. Instead of basting the turkey with butter, try flavorful vegetable broth, white wine or orange juice (my personal favorite).
--Buy low-fat and nonfat varieties of milk, sour cream, yogurt and cheese. You'll lower the fat and calories effortlessly.
--Substitute 3 tablespoons of cocoa plus 1 tablespoon of canola oil for 1 ounce of baking chocolate, and lower the saturated fat.
--Two egg whites can substitute one whole egg, depending on the size. All the fat, cholesterol and most of the calories from eggs are in the yolk.
--Substitute crunchy cereal for bread crumbs. I like to use crushed corn flakes or nuggets like Grape Nuts.
--Cut servings smaller! Make that cake serve 12 instead of eight.
--Buy the leanest cuts of meat, and substitute 1/3 ground turkey breast. Don't buy ground turkey because it also contains skin and dark meat, making it just as caloric as ground meat or more.
When it comes to shedding those extra pounds, knowledge is your greatest asset. Join eDiets to get the facts you need to eat right and lose weight!
Nutritionist Susan L. Burke is a registered and licensed dietitian and a certified diabetes educator who specializes in both general and diabetes-related weight management.
Labels: calories, comfort-foods, cooking, desserts, diet, family, food, health, holidays, recipes, tips, weight-loss
Comment by 
Clinton Walker III said... - Wednesday, November 12, 2008 2:13:00 PM
This is a great blog because the holidays is a excuse for years. People that are really dedicated to losing weight rarely make excuses.
Comment by Mr. Meltdown said... - Thursday, November 13, 2008 2:05:00 AM
I feel it is excuses that made me overweight so I will not have any come Turkey day. I plan to eat white meat and plenty veggies to stick to my diet. I always say that excuses don’t get results it just prolongs them.
Comment by said... - Wednesday, November 19, 2008 4:54:00 AM
Great blog!
But I would like to add something: "You cannot take a vacation" sounds like someone forbidding you something good,so you rather set your own rules because you know best and you will feel less rebellious and prepared. So instead of a whole vacation you will take one or two days off, which are easy to handle. You even might not take any day off, but you better plan on small fallbacks as yearlong eating habits don't vanish that quickly. You will feel less guilty that way.
And secondly, your subconscious doesn't understand negations like "you cannot", it erases any "not". Have you ever experienced this? You see someone with a funny nose etc. and you think "I won't look at his nose!" - and you can't stop looking? That's the effect. So to properly shield yourself you better focus on positive thoughts like:
- I will feel great throughout the holiday season with a healthy but enjoyable diet and not like a stuffed turkey
- If I reduce the fat in my traditional recipes I will do good for the whole family
- This second piece of pie will wait for me, I can eat it some other time when it fits in, not necessarily now.
- By staying away from so much grease my body will feel wonderful and I will feel great, empowered and guilt-free.
And keep it to yourself if you reduce the fat in the dishes because you really do not want weigh-loss discussions and rolling eyes at your holiday table. I am sure that no one will notice.
And relax, the more you do, the less you will fall off the waggon. Stress is a feeling which causes binge eating or even drinking.
Love,
Nina
Comment by said... - Wednesday, December 03, 2008 8:37:00 PM
I've worked hard to lose 20 lbs since 9/1. I look at something fattening and I think "Is this worth an extra 20 or 30 minutes on the exercise bike?" My craving quickly goes away. Also, when I go out to eat, I either order from the children's or the senior's menu. If people bring goodies over the holiday I just stay away from the area where they're being served. Keep your attitude positive - you're not denying yourself, you're helping in the long run and you'll look fantastic in that bathing suit this summer while everyone else are still trying to get into shape.
Good Luck and Happy Holidays
Comment by said... - Wednesday, November 18, 2009 9:11:00 AM
all of this sounds great, and I have the best intentions. I eat healthy most of the time. though I have been trying to lose the same 15lbs for months, I cannot. two jobs, poor health, a death in my family, all come one after another. I can't seem to get back on my feet, let alone the treadmill. I am always hungry, always tired, and life is so short. why i am making myself miseralbe, tired and keeping myself from enjoying the foods and drinks i love with my family. everyone feels bad when i won't eat with them, or eat different foods then what i cook for them, i feel bad. its just not worth it sometimes, mainly becasue i just can't see any results!!
Comment by said... - Wednesday, November 18, 2009 10:04:00 AM
I hate to contradict you but substituting bread crumbs with crushed Grape Nuts isn't a substitution. I watched a "How It's Made" episode and Grape Nuts are made from bread.
Comment by said... - Wednesday, November 18, 2009 1:04:00 PM
hi substituting grape nuts or cornflakes for bread crumbs?? NO ,,i find these cereal's so sweet you cant eat them!!! how about panko bread crumbs i use less of them & they are crunchy but i dont know what the fat content is?? thanks jeanne masten
Comment by said... - Wednesday, November 18, 2009 3:50:00 PM
All I have to say to all the "dieters" out there. Enjoy your Holiday Meal, or any other food for that matter, because you are very lucky to be enjoying them. I have 30 PAGES worth of Food allergies, and my diet is boring, and bland. I can't enjoy stuffing, mashed potatoes, gravy, and all that "good stuff" that Normal People eat, and I feel horrible about it. Does having to give up all this food make me skinnier? Absolutely not. I can't even lose a pound on it. Sure, eat your veggies, and fruit, but don't skimp on your favorite foods. You may never be able to enjoy them again.
Comment by said... - Thursday, November 26, 2009 12:41:00 PM
Thank you for such wonderful advice. I worked out this morning which today happens to be Thanksgiving Day. Weight gain does not take a holiday. I had a big breakfast around 9:30 am and I plan to have something small around 1:00 because we are not eating until 4:00.
RSS/XML
